bravethedark

REGULAR CLASS:
1. Back Squat:
4 @ 60%
4 @ 70%
4 @ 75%
2×4 @ 80%

2. WOD: 15:00 cap
10 RFT
7 Sumo DL High Pulls (95#/65#)
7 Front Squats
7 Push Jerks
L2: 75/55
L1: 7 RFT at 65/45 or less

MASTERS:
Front Squat 5×3
3 RFT
10 Wall Balls
10 Med Ball Cleans
10 Ball Slams

ENDURANCE:
“Run BMC”
Run 200m
1 Round Barbara (20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats)
Run 400m
2 Rounds Mary (5 HSPU, 10 Pistols, 15 Pull-ups)
Run 600m
3 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Run 800 m
**40 min cap